Running For Beginners
For those who have never tried running before, it can be very intimidating. Don’t let fears stop you in your tracks! Here a few tips for beginners:
The unknown can often be scary, even for something as seemingly basic as running. With a few basic tips, beginner runners can be well on their way to achieving their goals. For anyone considering running, there are several questions to be answered. How to get started? What do I need? What happens if I experience pain?
How to get motivated to run
First off, think of all the benefits running can bring. Devoting just 30 minutes a day, three to five times a week, can help a person reap the rewards that come along with an active lifestyle. New things are frequently scary or intimidating. Once a person begins running, they may find that distances that once seemed impossible are very much within their reach. After a runner gets started and moving, they shouldn’t be afraid to set goals. Don’t hesitate to go for a goal of running a 5K or even eventually a marathon.
When beginning a running routine, take it slow. Overdoing it is the number one reason for injuries amongst runners. Don’t be afraid to take walking breaks when first beginning running. As a beginner, it isn’t the number of miles you run that is important, so focus on the time spent running and running properly.
What type of running gear is necessary?
The best part about running gear? Very little gear is necessary to begin a running program. The most important piece of equipment needed is a good pair of running shoes. Good running shoes will help prevent injuries and get a runner well on their way to success. It is unbelievably important to own shoes that fit well and provide the foot with proper support. There are running shoes for stability, cushioning, pronators, supinators, trail running, tracks, and so on, including shoes specially designed for children. Do research or consult a professional to help find the perfect pair of shoes. A great pair of running shoes will go a long way!
Other gear required may vary by person. Running apparel is designed and made with performance fabrics that will keep a runner warm, cool, dry, supported, and comfortable based on conditions.
Runners may also want to consider investing in some of the following:
- water bottles
- race belts
- sweat bands
- lace locks
- ID holders
- waterproof sunscreen
- reflective vests
- injury remedies
- stretching and massage aids
- training logbooks
- MP3 player
Sore legs are going to be the most common pain beginning runners will face. Sticking with a routine will help eliminate the pain of running. It is important to remember that if the pain gets too bad, stop and rest for a few days. Injuries can sideline an individual from running. Don’t let injuries get in the way of your goals. One of the most common injuries runners face are shin splints. To avoid these and other ‘overuse’ injuries, be sure to wear proper footwear, do not overdo training, and make sure you understand the difference between injury and being tired.
Getting a side stitch? Side stitches are extremely common amongst runners and are caused by lack of oxygen in the muscles. To stop these side stitches, exhale hard and long or bend over at the waist while exhaling. Slowing down the pace will also help side stitches subside.
Tips for running training
At first, running will seem challenging and being out of breath is not uncommon. If you are able to hold a conversation while running with a friend, you are generally running at a good pace. Depending upon time devoted to running, go for a shorter, more fast-paced run that would make talking more difficult. This will increase fitness levels and cardiovascular strength.
Not sure where to run? Running outside or on a treadmill both have their advantages. Treadmills are great for bad weather, adjusting to new distances and paces, and great for their cushioned surface. Outdoors, there is a constant change of scenery. It’s not so much where a runner runs, but finding a perfect routine to suit them. Looking for more of a challenge? Running on hills will improve leg strength and burn even more calories.